Lungisa izitsha ezizovimba ukuvinjelwa kwesisu. Yidla isobho, i-puree, uphuze i-jelly futhi ungakhohlwa ngemikhiqizo yobisi nobisi. Gcwalisa ama-saladi ngamafutha omifino, ukhilimu omuncu ophansi omuncu, i-yoghurt. Ingxenye enamafutha izonikeza umzwelo we-satiety isikhathi eside. Ukunciphisa izitsha ezisawoti, ezibabayo kanye nezikhathi zokwenza izinto: zibangele ukudla. Kunalokho, sebenzisa imifino - i-parsley, i-dill, i-mint, i-coriander, i-cumin, i-tarkhun, i-thyme.
Akukho ndawo ngaphandle kwamanzi
Ngenkathi ebandayo, ukoma kuyinto engavamile. Nakuba amanzi ebusika ngezinye izikhathi umzimba awudingi ngaphansi kwehlobo. Ihambisa izicubu ezingaphansi kwenyama izinto ezidingekayo ukuze zihlanganise amafutha, futhi ziqhuma umzimba wezinyosi. Ngaphezu kwalokho, amanzi adala umphumela wokugcwalisa amanga futhi awuqukethe amakholori. Njalo uphathe ibhodlela lamanzi amaminerali nawe futhi uthathe ama-sips ambalwa ngezikhathi ezithile. Umgomo wakho 1.5-2 amalitha kagesi ngosuku. Uma uphuza izibuko eziyisishiyagalombili zamanzi ngosuku olukhuni "zama ukubamba okungenani ezimbili. Enye - ekuseni, ngokushesha lapho kuphakama: ngesikhathi sokulala, umzimba uchitheka kakhulu. Esesibili sinesifiso sokuphuza kusihlwa, ihora nesigamu emva kokudla: kuyadingeka ukusiza umzimba ukuba uhoxise imikhiqizo ye-metabolism.
Ukuze ufunde isayensi elula yokuhlafuna kancane, sebenzisa: gwema ucezu, uhlafune, bese uthumela endaweni yesisu, uhlafune, bese upha amanzi. Qaphela ukuthi kuzothatha isikhathi esingakanani ukuze udle ngaleli hambo, futhi udle nalesi sivinini kusukela manje. Ubusika akusona isikhathi esihle kakhulu sokudla okunzima nokuzila ukudla. Ukunciphisa inani lamandla lokudla ku-1400-1600 kilojoule, uzokwehlisa imetabolism ngisho nangaphezulu.
Ukushintshwa kokuhamba kancane
Esikhathini esibandayo, umzimba uguqulela esimweni sokugcina ukushisa namandla, abaningi bafuna ukwazi ukuthi bangatholi kanjani ubunzima obukhulu ebusika. I-pulse nokuphefumula kuyahamba kancane, ukukhululwa kokushisa kunciphisa ngenxa yokunciphisa ama-capillari esikhumba futhi kunciphise ukujuluka, izinqubo zokuqubuzana nezitshalo akuzona ezisebenzayo, futhi izakhi zitholwa ngokugcwele ngaphezu kwehlobo, futhi zifakwa kakhulu emgqeni wamafutha, okwandisa ingozi yokuthola amakhilogremu engeziwe. Yiya ekukhohliseni: zama ukuhlafuna okungaphezu kokugwinya. Izakhamuzi zithi: Uma ukwandisa isikhathi sokuhlafuna okungenani ingxenye yesine, umuzwa wokukhathala uzofika ngaphambi kwalokho izithasiselo zizofuna. Kungenzeka ukuthi uzokwazi ngisho nokunciphisa ingxenye evamile ngekota noma yesithathu.
Akukhona ukukhanya okwanele
Ukunciphisa usuku lokukhanya, kuphakamisa ingozi yokuthola isisindo esiningi. Ukukhanya kwelanga kuvuselela umzimba, kusiza umzimba ukuthi uvuthe amanoni. Ukwenza le ndlela isebenze, udinga ukuchitha okungenani amahora amabili emgwaqweni, futhi isibhakabhaka kufanele sibe sobala. Ukukhokhela ukungabi khona kokukhanya kwemvelo, kubandakanya izindlu zezibani, akunakwenzeka: ukukhanya kagesi kunomumo ohlukile wobuciko. Asiboni lo mshwana, kodwa umzimba awukwazi ukukhohliswa: ngaphandle kwelanga, awushisi amafutha. Kodwa kanjani ukuba ubusika, lapho ungaboni ilanga? Landela isibonelo sabesifazane baseMelika. Lapho bebuya emsebenzini emini ebusika, baqala ukugqoka i-headphones ekhethekile nge-lamp halogen eveza ukukhanya okukhulu. Ososayensi bathi ukuze baqhube iseshini yokubheka ekhaya, kwanele amahora amabili ngosuku ukuhlala ngesibani se-halogen esinomsola welanga, ukwenza ukufunda noma ukusekela izinsimbi. Ngendlela, kulokhu kukhanya kuyasiza ukuba nesidlo sakusihlwa: kusiza ukugwema ukudla ngokweqile. Ukuthambekela kokunciphisa isisindo kuzoba sekuvele ngosuku lwesithathu noma lwesihlanu. Ngesikhathi esisodwa se-phototherapy, umzimba uzolahlekelwa ama-khalori amaningi njengehora lokuzivocavoca ekuzivocavoca.
Ukungabi nokunyakaza
Ehlobo kulula ukwenza ubuncane bokuzivocavoca nsuku zonke - izinyathelo eziyizinkulungwane eziyi-10, kodwa uma kubanda futhi kuvula, akudonsi emgwaqeni bese uhlala kukhompyutha noma ku-TV. Ososayensi e-Harvard University (USA) bacabanga ukuthi ihora ngalinye, elenziwa nsuku zonke esikrinini, landisa ingozi yokukhuluphala ngo-12.5%. Kodwa ngenkathi ebandayo sihlala ku-TV ngesilinganiso samahora amane noma ayisithupha ngosuku futhi ngesikhathi esisodwa sivame ukuhlaziya okuthile noma ukuhlanganisa umbukiso ngedini. Ezimweni ezinjalo, abantu badla izikhathi ezingu-1.5-2 ngaphezu kokujwayelekile, ngoba bayeka ukuzilawula.
Ngaphansi kokuba udle, ama-calories angaphezulu okukhipha umzimba kusuka ekudleni okuncane okukuphakelayo, futhi amafutha amaningi abeka eceleni. Yenza okuthandayo ukudla kwamaprotheni - ushizi we-cottage nama-fat fat fat, isibonelo inkukhu amabele. Le mikhiqizo izokusiza ukuba ugcine ubuhlungu besisindo, okuyinto eyancipha ngenkathi ebandayo ngo-1-2% ngenxa yokuthi uya endleleni yokuphila yangasese futhi uzama ukukhokhela ukungabi nokunyakaza, hhayi ngokuzivocavoca kwezemidlalo, kodwa ngenxa yendlala (imisipha ihlakazeka endaweni yokuqala ).
Zimbalwa imifino nezithelo
Thatha izakhi zamavithamini okuvumelana - kufanele afake i-ascorbic ne-conjugated linoleic acid, i-fat burner 1, i-karni-tin, i-coenzyme Q10 namavithamini weqembu B. Futhi ungakhohlwa nge-fiber! Ucebile ku-broccoli, i-lettuce leqabunga, i-klabishi omhlophe, i-Brussels ne-cauliflower, i-peas eluhlaza kanye nezinye izitshalo, ithanga, isithombo, i-turnips, ama-apula, ama-quinces, ama-apricot omisiwe, umlimi omuncu namakhiwane. (Nakuba lokhu kungcono ukuthi kungabandakanyeki: ne-caloric). Udinga okungenani ama-25 g (2 wezipuni) ze-fiber ngosuku. Kudingeka futhi kuphinde kuvuselele ukudla kwe-cellcrystalline cellulose, okubangela umuzwa wesisu esigcwele. Beka amaphilisi ayisihlanu kuya kweziyisishiyagalombili kulowo nalowo okhonzayo (100-150 g) wenyama nenhlanzi inyama enomsoco, izinsika zemifino, amazambane ahlambulukile. Noma nje thatha le mlingo we cellulose kathathu ngosuku ngosuku amaminithi angu-20 ngaphambi kokudla, ukuphuza 1/3 indebe yamanzi abilisiwe, ijusi noma i-kefir. Esikhathini esibandayo, asidli imifino nezithelo ngokwanele, aswele amavithamini adingekayo ukushisa amafutha, kanye nefriji yemifino, edlala indima ye-ballast. Ukugcwalisa isisu, i-cellulite isikhathi eside idala umuzwa wokuzizwa, kodwa hhayi nje ukumbalwa ngumzimba, kodwa kunalokho, iyanciphisa ukumuncipha nokunciphisa ukumunwa kwamnandi namafutha, ukuqinisa izinga likashukela ne-cholesterol egazini.
Izenzo zakho
- Ukuhlangabezana nesilinganiso nsuku zonke - izinyathelo eziyizinkulungwane eziyi-10 - ngemva kokudla amakholori adliwe ngosuku, sebenzisa izithuthi ezingaphansi.
- Khohlwa nge-elevator: ukukhuphuka nokuhla ngesitebhisi kuyithuba elikhulu lokuhamba ngaphezulu futhi ushise amakholori engeziwe.
- Ungahambisani nehhovisi ngesitulo sabakhubazekile ukuze uthathe idokhumenti edingekayo, sebenzisa noma yiliphi ithuba lokudlula imitha eyengeziwe.
- Ungalali isidlo sasemini ehhovisi: ukuphumula kwansuku kudinga ukufudumala.
- Hamba ngezinyawo lapho ugeza izitsha noma izingubo zokugcoba.
Ubusuku obude
Konke okudliwayo ngemva kokushona kwelanga umzimba ubeka amanoni - lena yiyo imithetho ye-physiology. Uma sekuqala ukuba mnyama, kodwa sekuphuzile, akusikho isikhathi esiningi esisele sokudla emini! Futhi ngenxa yezinguquko zonyaka ze-biorhythms ezihambisana nokuguqulwa kwesikhathi sasebusika, ukukhiqizwa okuphezulu kwe-leptin ne-melatonin - ama-hormone alawula isifiso - ishintsho kuze kube sebusuku, ngakho-ke esikhundleni sokulala, umuntu uyadla. Yidla ukudla okudliwayo kuze kube ngehora lesishiyagalombili bese ulala ngaphambi kuka-22: 00. Ebusika, ukuhlala ezandleni zikaMorpheus kuncike esikhathini esingaphezu kwehora, futhi ebusuku kuphela ukulala kufanele kunikezwe okungenani amahora ayisishiyagalombili. Zama ukuthola ukulala ngokwanele. Ososayensi bathola ukuthi uma ulala amahora amane kuya kwesikhombisa ubusuku obuyisithupha ngokulandelana, umuntu ngokuzenzakalelayo ukwandisa izinga lokushukela egazini, futhi umzimba uqala ukuwuhumusha ngokujulile emafutheni, futhi ngenkathi ebandayo le ndlela iqaliswa ngokoqobo ukusuka kwesigamu.